Comparing Nutrients in 300 calories Flaxseed VS Baked Red Potatoes

Weight per 300 calories

• Flaxseed: 56.2g
• Baked Red Potatoes: 345g

Flaxseed has 6.1 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Flaxseed or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Flaxseed	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	801% 13g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	52% 67.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	6.8% 4.93g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	2.1% 1.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.22g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 1.55g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	63.3% 19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.37% 0.34mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.16% 0.17mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40.2% 3.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51.5% 361mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed vs Baked Red Potatoes:

• Flaxseed has 3.7 times more Vitamin B1 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 1.9 times more Vitamin B9, 128.9 times more Vitamin C and 4 times more Vitamin K than Flaxseed.
• Both Flaxseed as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Baked Red Potatoes:

• Flaxseed has 4.6 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.1 times more Potassium and 67.6 times more Water than Flaxseed.
• Both Flaxseed and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Flaxseed has 45.8 times more Fat, 14.9 times more Saturated Fat, 247.8 times more Omega 3, 19.6 times more Omega 6, 2.5 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.2 times more Carbohydrate and 5.7 times more Sugars than Flaxseed.
• Both Flaxseed and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Flaxseed as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.